CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH (4 min cap)

P1 (pacer):

10 Air Squats

5 Burpees

5 DBL KB Strict Press

:20 DBL KB Front Rack Hold

P2: Rowing @ Easy Pace

Immediately into …

2 ROUNDS EACH (4 min cap)

P1 (pacer):

10 Jumping Alt. Lunges

5 Push-Ups

5 DBL KB Push Press

:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)

P2: Rowing @ Moderate Pace

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 14/12 Cal Row

MIN 2 – 12 Alt. KB Front Rack Lunges

MIN 3 – 12 KB Push Press